Ob peb xyoos dhau los, txhua tus neeg soj ntsuam hauv Inthaus: Ib tus neeg laus yuav tsum haus 2-2.5 txhiab calories ib hnub. Lub sijhawm mus, cov neeg tua neeg poob phaus dhau los ua kev muaj peev xwm, thiab nrog lawv cov kev qhia yooj yim ntawm kev poob phaus. Tam sim no nws yog qhov tseeb tias calimer ntawm kev noj zaub mov nruab hnub, ua ntej txhua tus, nyob ntawm cov ntawv ceeb thawj, kev loj hlob ntawm tib neeg kev ua ub no. Hauv cov ntaub ntawv no peb qhia kom yooj yim tsuas yog muab cov protein yuav tsum muaj cov protein, cov rog thiab cov carronhydrates, tsis nco qab txog micronutrients - vitamins thiab minerals.
Calories - qhov no yog lub zog
Lawm, thaum nrog cov chav kawm tsis tu ncua koj xav noj ntau dua - lub cev xav tau lub zog. Lub zog rau kev nce lub barbell hauv chav tsev, taug kev mus rau qhov chaw ua haujlwm thiab txawm tias kev zom zaub mov, nws siv sijhawm los ntawm cov zaub mov noj thaum nruab hnub. Ib hnub los tswj hwm cov ntshav tseem ceeb, lub hlwb, peb lub cev siv tau me ntsis nyob ntawm qhov hnyav, kev loj hlob, thiab tib neeg, thiab tib neeg, thiab tib neeg, thiab tib neeg hauv av. Koj noj ntau, lub zog ntau nyob hauv Tshuag. Txhawm rau tswj qhov hnyav, koj yuav tsum tau noj kom ntau li ntau tau peb siv, rau qhov poob phaus - rau 200-300 calories tsawg siv, rau kev loj hlob, rau 200-300 calories ntau dua. Thawj txoj cai no tsis muaj tsawg dua 1200 calories, txog tus so - ntxiv.
Yuav ua li cas suav cov calories
Txhua gram ntawm cov khoom muaj qee tus naj npawb ntawm cov protein, cov rog, carbohdrates, vitamins thiab dej. Raws li cov txheej txheem thoob ntiaj teb, 1 gram ntawm cov protein muaj kwv yees li ntawm 4 calories, 1 yam ntawm cov rog "hnyav" twb yog 9 calories. Peb qhia koj kom suav cov txheej txheem niaj hnub hauv online caloric tshuab laij lej. Sau cov duab kos raws li daim duab no:
Siv lub laij lej yooj yim
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Tom qab lub caloric lub laij lej, koj tau suav koj qhov kev hloov pauv ntawm kwv yees, koj yuav tsum faib nws mus rau cov zaub mov noj - yuav tsum muaj 5-6 tauj ib hnub. Nws tsis tas yuav muaj kev qhia rau cov neeg uas qhia ntau cov caloriat rau cov kev faib tawm kom muaj txiaj ntsig los tswj cov leeg, los saib xyuas cov leeg ua ntej txog qhov yuav tsum tau nres lub catabolic txheej txheem tom qab waking thiab khiav anabolic. Yog tias koj qhia thiab xav txo qhov feem pua ntawm cov rog subcutaneous, koj yuav tsum faib cov protein, cov rog thiab cov carbohydrates hauv feem pua piv ntawm 50/30/20. Rau cov neeg uas xav ua kom cov leeg nqaij, qhov feem pua yuav zoo li no - 35/30/35. Txhawm rau tswj qhov hnyav 40/30/30. Nco ntsoov tias qhov feem pua ntawm cov rog tsis hloov - nws tsis yog kev saib xyuas kom qis dua ntawm kev noj qab haus huv, cov tawv nqaij ua kom zoo thiab cov plaub hau.
Yuav tshuaj ntsuam
Ib xyoos ib zaug, nws yog ib qho yuav tsum tau pub ntshav rau kev tsom xam cov ntshav, cov tshuaj hormones thiab kev tshawb fawb - koj tuaj yeem pom lawv cov npe hauv daim duab. Kev tswj kom tsis tu ncua yuav pab txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau paub tus kab mob hauv lub sijhawm thiab tiv thaiv nws cov exacerbation. Cov txiaj ntsig nyob rau hauv cov kev kho mob txhais tau tias koj pub mis thiab qhia rau hauv cov hom xis.
Qhia koj tus kws kho mob cov npe thiab tau txais tswv yim
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